1. Push-Ups
While push-ups may not be everyone's favorite exercise, they make a great choice if you'd like to build strength in your upper body. "Push-ups work multiple muscle groups, including the chest, shoulders, triceps, and core," White explains. "They strengthen the upper body and improve overall muscular endurance. For those over 40, push-ups can help maintain upper body strength and posture."
Here's how to do them correctly, according to him: "Begin in a plank position, with hands set directly under the shoulders. Lower your body in a controlled manner until your chest is just above the floor, then push back up, keeping your body in a straight line." If this is too difficult for you at first, starting on your knees is a good alternative.
1. Squats
Looking to strengthen your lower body? Add some squats to your morning routine! White explains that this exercise is excellent for building muscle in your quadriceps, hamstrings, glutes, and calves. "They also engage your core for stability, making them an effective full-body exercise," he says. "Regular squatting can improve joint flexibility and balance, which are vital as we age."
He tells us how to complete squats: "Stand with your feet shoulder-width apart. Bend your knees and hips to lower your body as though sitting back into a chair, keeping your back straight. Lower down as far as comfortable, then drive through your heels to return to standing." Simple!
3. Planks
Nothing brings the burn to your core quite like a long plank. But that means it's effective! Luckily, you can do this exercise straight from your bedroom floor. "Planks are a superb core-strengthening exercise," White says. "They also engage the shoulders, chest, and legs. Holding a plank can increase core stability, which is crucial for preventing back pain and maintaining good posture." Noted!
Although they may leave you feeling sore, they're very simple to do. "Start in a forearm plank position, with elbows under your shoulders and legs extended. Engage your core and glutes to maintain a straight line from head to heels," White instructs.
4. Lunges
Here's another great leg exercise. "Lunges are great for leg and gluteal muscle development," White states. "They also challenge your balance and coordination, important aspects of fitness to maintain as you age."
He tells us how it's done: "Step forward with one foot and lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle. Push back up to the starting position and repeat with the other leg." So simple—but so effective.
So, there you have it: four easy exercises you can roll out of bed and do first thing in the morning for stronger muscles and faster weight loss over 40. When combined with a balanced diet and other smart habits, you'll be on your way to a healthier body in no time.